Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Row (easy/moderate)
30 Plate Hops
10 Kipping Swings
5 Strict Pullups
10 Muscle Cleans (Empty Bar)
Weightlifting
Push Press (10 RM)
Work up to a 10 RM.
Try and reach a heavy 10 rep in 3-4 working sets (not including light warm up set).
Set 1:
10 Push Press @115#
-rest 60-90 seconds –
Set 2:
10 Push Press @135#
-rest 60-90 seconds –
Set 3:
10 Push Press @155#
-rest 60-90 seconds –
Based off of a 200# Push Press 1RM
Metcon
Metcon (Time)
Complete For Time:
500m Row
100 Double Unders
10 Power Cleans (135/95)
20 Pullups
10 Power Cleans (135/95)
100 Double Unders
500m Row
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